Workout of the Day 07-08-18

Strength
3 Sets
5 Strict Press 20X1
Max Time Prone Dumbbell Row Hold

Conditioning
2 Rounds, 30 Minute Cap
1000 Meter Row
50 Air Squats
800 Meter Run
40 Air Squats
1 Mile Bike
30 Air Squats

Please Post Results to TRIIB.